Looking to break a sweat in under 20 minutes? Don’t worry; we are here for you. We will surely guide and inform you with workouts that you can perform wherever you want.
Well, resistance training or taking a class at the fitness studio is undoubtedly excellent, but sometimes you just can not get much time to opt for these. So, for those who are time-challenged, do look for workouts they can easily do at home, on vacation, or a work trip. With that being said, these people can not hit the gym and get access to weights and machines, but fortunately, they still can get an entire body workout without them.
Of course, equipment does matter for progressing and diversifying a workout program, but this doesn’t mean that you won’t be able to achieve a great fitness level without these. You can get going and do some strength and cardio workout no matter where you are; that’s completely executable with a bodyweight workout.
So, take a break and look at these workouts that you can implement at your home with ease and can be done just about every day. Now, it’s time you start sweating!
1. Wide Sumo Squat With Shoulder Raised
Before you start, grab a pair of dumbbells, and hold in each hand with your arms extended towards the floor; keep some space between your toes and point them outwards. Now, raise your arms in front of you with your palms facing downwards; after that, lower them down.
Bend your legs in a manner that resembles a squat. Stand and return to the starting position and repeat from the top. An important thing to note is keeping your hips shifted forward, so your back doesn’t arch.
2. Lunge with Biceps Curl
To start, get yourself in a position where your feet should be spaced shoulder-width apart; along with that, you should be holding a dumbbell in each hand, and your arms should be at your sides with palms facing forwards.
Now, take a step forwards with your right foot and lunge until your thigh gets parallel to the floor. As soon as you lower, flex from your elbows to curl the weight towards your shoulders. Return and repeat from the top. After your required set is completed, switch sides.
A tip to note is when you lunge forward, try shifting your weight to your front heel with that your front knee aligns over your ankle.
3. Air Squat
Another fantastic workout addition to the list. Stand tall, with your chest up and sink your hips back; now, slowly bend your knees to drop your thighs until they parallel the floor. After that, dive back up with the help of your heels and return to the starting position.
Perform this particular workout until 30 reps are achieved.
There is no greater full-body workout that you can compare to the dreaded burpee. To start, get yourself in a high plank position with your toes shoulder-width apart. Place your palms on the floor with your arms extended in front of you. Slowly squat down, jump both feet back into a plank, drop to the floor, and reverse the motion to press back up.
5. Renegade Push-up
Hold the dumbbell in each hand, and get into a high plank position, with toes shoulder-width apart. It should be in a way that your feet and hand provide support to the body. If it seems complicated to you, what you can do is drop to your knees.
Position your wrist under your shoulders; now, bend your arms to lower your chest until you are just about to get in contact with the floor. As you push back up, lift one weight in a way that it is just beside your ribcage. Return to the floor and repeat from the top.
A tip to note is that as you lower into the push-up, round your back slightly towards the ceiling, as this will assist you with dropping your core and arching your back.
Keep switching between arms after each rep.
6. Mountain Climbers
To initiate, start in a plank position with your arms extended completely straight and core tight. To get most of this full-body workout, you need to make sure you move quickly, but you need to maintain the tension through your core as you lift your right foot off the floor and move your knee to your chest.
Repeat the same with your left leg. Keep on with the climbing.
7. Return Crunch to Chest Flye
Lie on the mat facing upwards, with your legs bent to 90 degrees, and you should lift your feet about an inch off the floor. Grab a dumbbell and hold in each hand, and extend your arms out to the sides to align your shoulders with your arms. Make sure your palms are faced upwards.
Slowly, bring the weights over your chest until both the weights touch each other at the same time. After that, lift your knees to bring them towards your chest. Return to the starting position and repeat from the top.
8. Mountain Climber Twist
To start, get in a high plank position with your hands flat on the floor, and hands should be shoulder-width apart, with shoulders placed right above the wrists. Legs should be extended behind you, keeping your core and glutes engaged.
Now, bring your right knee under your torso to your left elbow. Repeat with the other knee and bring it to the right elbow. Returning to the starting position completes a single rep. Start with this full-body workout slowly, then gradually increase the speed when you feel comfortable.
This article might help you with maintaining the better fitness you expect. We have made sure that a variety of full-body workouts should be introduced to keep on making variations in your exercise routine as this would enhance your fitness level at a quick rate.
It’s highly advisable that you contact your physician before starting your fitness journey if you might have been through a previous injury.